Calcium ndi Vitamini D ndizofunikira zakudya zomwe zimayambitsa matenda. Popanda calcium ndi Vitamini D, thupi silingathe kukhala ndi thanzi labwino komanso mapangidwe a mafupa, ndipo anthu omwe alibe zakudya zokwanira angathe kutenga matenda a mafupa kuphatikizapo matenda a mitsempha komanso kutaya thupi .
Zotsatirazi ndizopatsidwa chakudya choyenera (RDA) cha calcium monga chofalitsidwa ndi National Academy of Sciences.
Ngakhale kuti calcium ndi vitamini D sizowona zokhazokha zokhala ndi thanzi labwino, ndizo zigawo zikuluzikulu ziwiri, ndipo nthawi zambiri anthu alibe kudya mokwanira. Nkhani yabwino ndi yakuti ngakhale chakudya chanu sichipatsa calcium yokwanira, pali njira zowonjezeramo kudya. Anthu ayenera kuonetsetsa kuti akudya calcium yokwanira pa zakudya zawo, ndipo ngati ayi, kambiranani ndi dokotala kapena katswiri wa zakudya kuti adziwe bwanji momwe angathere.
Yotchedwa Daily Calcium Daily
Nazi kalisi yowonjezera yomwe anthu osiyanasiyana ayenera kudya tsiku lililonse:
Ana
- Zaka 1 mpaka 3 zaka: 700 mg
- Zaka 4 mpaka 8 za zaka: 1000 mg
Akazi
- Zaka zapakati pa 9 ndi 18: 1300 mg
- Zaka 19 mpaka 50: 1000 mg
- Pa zaka 51: 1200 mg
Azimayi Oyembekezera
- Pakafika zaka 19: 1300 mg
- Zaka 19 ndi Zaka: 1000 mg
Akazi Otsutsana
- Pakafika zaka 19: 1300 mg
- Zaka 19 ndi Zaka: 1000 mg
Amuna
- Zaka zapakati pa 9 ndi 18: 1300 mg
- Zaka 19 mpaka 70: 1000 mg
- Pa zaka za zaka 71: 1200 mg
Maphunzirowa adasindikizidwa mu 2010 ndi National Academy of Sciences.